Saturday, April 17
WOD
Warm-up:
4 Inchworm pushup
10 Bootstrapper
10 Shoulder circles
8 Air squat
6 Clean high pull
5 Muscle clean
4 Hang power clean
10 Tuck up
5 Burpee
Spend 3 minutes warming up MU or pullup
WOD:
“Nasty Girls”
3 RFT of
50 Air squat
7 Muscle-ups or 10 Burpee pullup
10 Hang power clean (135/95# or ~60-65% of 1rm)
*20 minute time cap.
Home WOD:
3 RFT of
50 Air squat
10 Burpee pullup or 20 Burpee
10 DB Hang power clean
*20 minute time cap.
Mobility:
:45 Lizard
:45 Frog
:45 Puppy
